Triceps Workout Routines and Targeted Development

In this section we will go over over our Free Triceps Workout Routines then get into some more Triceps Tips and Exercises you can implement. At the end we talk about Targeted Development and how to target the lateral head, medial head and the long head of your Triceps muscles. So read on, try one of these workouts and report back in the comments!

Triceps Workout Routine

Troy Alves’ Triceps Workout

  • Triceps cable pushdowns (any extension) – warm up then 4 sets 6-10 reps
  • French presses (skull crushers) – 5 sets 6-10 reps
  • Dips – 5 sets max out reps each set to failure

Triceps Workout Routine for Growth

  • Triceps cable pushdowns (any extension) – warm up then 4 sets 6-10 reps
  • Close grip bench press – 5 sets 6-10 reps
  • Dumbbell kickbacks – 5 sets 8-12 reps

Troy Alves’ Triceps Workout

  • Close Grip Bench Press – *6 sets 12-15 reps
  • Seated Camber Bar French Presses – 4 sets 12-15 reps
  • Pushdowns – 4 sets 12-15 reps
  • superset with Dumbbell Kickbacks – 4 sets 12-15 reps
  • *Drop Sets

Rich Gaspari Triceps Routine

  • Rope Pushdowns – 3 sets 10-15 reps
  • V Handle Pushdowns – 3 sets 15-8 reps
  • Lying Triceps Extensions – 3 sets 15-8 reps
  • Pullover and Presses – 2 sets 8-10 reps
  • Two Arm Dumbbell Extensions – 3 sets 15-8 reps

Ronald Torres’ Triceps Routine

  • Pushdowns – 4 sets 20 reps
  • Lying Triceps Extensions – 4 sets 12 reps
  • Dips – 4 sets 12 reps
  • Triceps Exercises – Proper form and Exercise descriptions

Triceps Workout Tips

Its very important to warm up as you may hear day in and day out. But when it comes to the Triceps its important to warm up the elbows buy doing any type of pushdowns exercise like the rope pushdowns for example. If you have ever had an elbow injury or sore elbow then you will definitely understand this so take the advice and avoid this injury.

Overhead dumbbell extensions are great for isolating the long head but the key is to achieve a long stretch at the bottom of your rep.

More Triceps Exercises

  • Dips
  • One hand cable reverse press downs
  • Standing triceps presses with EZ curl bar or dumbbells / single dumbbell
  • Lying dumbbell extensions
  • Lying single dumbbell extension cross face to opposite side of the head

Triceps Development and Targeting

To target the Lateral Head use the following exercises

  • Dumbbell kickbacks
  • Rope pushdowns
  • Dips
  • Close grip bench press

To target the Long Head use these triceps exercises

  • One arm dumbbell overhead extensions
  • Cable overhead extensions
  • Dumbbell overhead triceps extensions
  • Lying cable triceps extenstions
  • Lying triceps extensions
  • Reverse grip bench presses
  • Close grip bench presses

To target the Triceps Medial Head

  • Reverse grip bench presses
  • Dips
  • Reverse grip pushdowns

Triceps Exercises

The Primary Triceps Exercises you can do are Triceps Cable Pushdowns, Lying Triceps Extensions and Dumbbell Kickbacks

Triceps Cable Pushdowns

Purpose of Triceps Cable Pushdowns is to Develop the overall Triceps

Proper form for Triceps Cable Pushdowns

Choose your extension and use an overhand grip, push the weight all the way down into a locking position as your starting point, slowly release until your arms get to a 90 degree angle and no further, then push down again while flexing the triceps on the way down. Keep your elbows locked into your side and tighten your abs for better balance.

Variations can be done with a reverse grip and single hand reverse grip.

Lying Triceps Extensions

The purpose of the Lying Triceps Extension is to Develop the overall Triceps

Proper form for Lying Triceps Extensions

Use an EZ Curl bar (a straight barbell places to much stress on your elbows) with an overhand grip about shoulder width or narrower apart, your starting position will be with your arms straight up overhead, lower the weight with your elbows locked, your finishing position will have the bar cross right over your forehead at your hairline and repeat.

Variations can be done with Dumbbells, or these can be done standing with your finishing position behind your head, can also do one arm triceps extensions.

Dumbbell Kickback

Purpose of the Dumbbell Kickback is to Develop the Upper Triceps and overall definition

Proper form for Dumbbell Kickbacks

With Knees bent and one foot forward bend over place your hand on a bench for balance, grasp a dumbbell with your palm facing your body, keep your elbow locked by your side, press the weight back until your whole arm is parallel to the floor keeping your palm at the same angle and flex at the mid point of the exercise when your arm locks, lower and repeat for as many reps as you can then switch to the other arm.

Variations can be done with Cables also.

More Triceps Exercises you can do

  • Dips
  • Dips Behind the Back (put your hands behind your back on a bench)

So there you have it on your free guide to Triceps Development and Free Workout Routines with an Exercise Guide. We would love to hear your feedback for anybody that has given these workouts a try!